The first thought that comes to mind when starting a fitness routine or resolution is to fix your diet! Only with a good, healthy and balanced diet you are able to achieve maximum and early results accompanied by the exercising. But adhering to a strict diet can be a very difficult task. And many people share how their cravings increase a lot when they decide to eat healthier, it almost feels like your body is going through withdrawal of unhealthy food! This can turn into a vicious cycle where even if you try to eat better, your cravings get the best of you and you end up eating processed junk, ruining your health. So, is there a better way you can incorporate healthy foods into your life? Yes, try picking healthy takeout foods instead!

When you are eating takeout food, it doesn’t have to be something that is filled with saturated oils, processed sugars etc. You can pick healthy options with sauteed veggies, fiber and protein. A few things you can look out for when you are ordering healthy foods is the amount of nutritional ingredients it has and the way they are prepared. For example, a baked salmon rice dish will be relatively healthier than a pan seared salmon dish. Here are some cuisines and the healthy foods you can pick from them.

Healthy Thai Takeout

Thai food can be a healthy choice. Look for dishes with lots of veggies and lean meats like chicken or shrimp. Summer rolls are a great pick because they're steamed, not fried like spring rolls, so they're lower in fat. Chicken satay is another good option for protein, just ask for the peanut sauce on the side so you can control how much you use. Green papaya salad is a light and refreshing choice, packed with vitamins and antioxidants. Just remember, Thai food can sometimes be high in sodium, so be mindful of sauces.

Healthy Italian Takeout

Italian food doesn't have to be all about heavy carbs. You can make healthier choices by focusing on tomato-based sauces like marinara instead of creamy ones. Tomato sauce is lower in fat and calories, and tomatoes are full of good stuff like antioxidants. If you're having pizza, go for a thin crust and load it up with veggies. Adding some grilled chicken or shrimp to your pasta dishes is a good way to get some extra protein, which will help you feel full. Just remember to watch your portion sizes!

Healthy Chinese Takeout

Chinese food can be a healthy option if you choose wisely. Brown rice is a much better choice than white rice because it has more fiber, which is good for your digestion. Steamed dumplings are a great option, especially if they're filled with veggies and shrimp. They're a good source of protein and nutrients. Steamed chicken and broccoli is another healthy choice, just make sure to ask for the sauce on the side so you can control how much you use. Avoid fried foods and heavy sauces.

Healthy Japanese Takeout

Japanese food offers lots of healthy choices. Miso soup is a light and flavorful option, but it can be high in sodium, so be mindful of how much you eat. Chicken teriyaki with vegetables is a good choice for a balanced meal, just ask for the sauce on the side. Sushi can be healthy too, but avoid anything that's fried or has a lot of creamy sauce. Tuna and California rolls are good options, providing protein and healthy fats.

Healthy Mexican Takeout

Mexican food can be healthy if you make smart choices. Beans are a great source of protein and fiber, so choose whole beans instead of refried beans, which often have added fat. Go easy on the cheese and sour cream, as they can be high in saturated fat. A veggie burrito bowl is a great way to get lots of veggies and beans in your meal. Just remember to choose brown rice and go light on the dressing.

Healthy Indian Takeout

Indian food can be both delicious and healthy. Dal, a lentil dish, is a great source of protein and fiber. Chana masala, made with chickpeas, is another healthy and flavorful option. Tandoori chicken is a good source of lean protein, just be sure to order it without the skin. Remember that some Indian dishes can be high in fat, so choose dishes with tomato-based sauces over creamy ones.

Healthy Greek Takeout

Greek food is often part of the healthy Mediterranean diet. Hummus is a great source of protein and fiber, perfect for dipping veggies or pita bread. Fattoush salad is a healthy and refreshing option, packed with leafy greens. Just be sure to choose a vinegar-based dressing instead of a creamy one. Falafel pita is a good vegetarian option, just make sure it's on whole-wheat bread for added fiber.

Milkshakes may be a nostalgic treat, but new research warns they might be doing more harm than good to your brain. And no, we’re not just talking about the dreaded brain freeze.

A recent study published in The Journal of Nutritional Physiology found that just one high-fat milkshake can impair blood vessel function in a matter of hours. The results are a wake-up call about how quickly a single indulgent meal can impact both heart and brain health.

The “Brain Bomb” Experiment

Researchers tested two groups of men, 20 participants between ages 18 and 35, and 21 participants between ages 60 and 80. Each volunteer consumed what scientists described as a “high-fat milkshake.”

This wasn’t your average dessert order, the concoction was made with:

• 350 ml of heavy whipping cream
• 2 tablespoons of chocolate syrup
• 1 tablespoon of granulated sugar
• 1 tablespoon of instant non-fat dry milk

Each shake packed 1,362 calories, 48 grams of carbohydrates, and 9.5 grams of protein. The researchers even gave it a nickname, the “brain bomb.”

What Happened After Drinking the Shake

Before participants drank the shake, researchers measured their blood flow using ultrasound. They repeated the test four hours later, this time while the participants performed squats.

The results were striking: blood vessels showed a reduced ability to constrict and relax properly, a sign of impaired vascular function. This effect was seen in both younger and older participants, but was about 10% more pronounced in the older group.

The study authors noted that this kind of impairment could cause brief fluctuations in blood pressure — meaning too little or too much blood might reach the brain for short periods.

Why Blood Vessel Function Matters for the Brain

Healthy blood vessels are key for regulating blood pressure and ensuring a steady flow of oxygen to the brain. When they don’t work properly, the brain can experience short-lived episodes of poor blood flow. Over time, this can raise the risk of:

Stroke – caused by restricted or blocked blood flow

Cognitive decline – reduced oxygen supply can damage brain cells

Dementia – impaired blood circulation has been linked to vascular dementia

“Swings in blood pressure become harder to manage,” the researchers explained. “That can mean brief episodes of too little or too much blood reaching the brain. Over time, this increases the risk of developing conditions like stroke and dementia.”

Not Just About Long-Term Health

One of the key takeaways from this study is how immediate the effects were. The researchers emphasized that even a single high-fat meal, not just a long-term unhealthy diet, can have measurable consequences.

“Our study offers a timely reminder that diet doesn’t just shape our long-term health. It also affects our body and brain in real time. And as we’re learning, when it comes to protecting brain health, every meal may count,” the scientists wrote.

Should You Avoid Milkshakes Completely?

While this study sounds alarming, experts stress that the occasional indulgence is not necessarily harmful. The problem arises when high-fat, high-calorie meals become a regular part of the diet.

A single milkshake might not cause lasting damage, but repeated exposure to high-fat foods could keep blood vessels in a near-constant state of stress, increasing the risk of heart disease, stroke, and cognitive issues over time.

Think Before You Sip

This research highlights a critical point, our brain health is impacted by what we eat, meal by meal. That creamy milkshake might feel like comfort food, but it could be temporarily reducing blood flow to your brain within hours.

If you enjoy milkshakes, consider making lighter versions with lower-fat milk or plant-based alternatives, or save them for rare occasions rather than a frequent treat. Your brain, and your heart, may thank you for it.

Evenings at home are often filled with guests, friends, peaceful strolls and conversations to wind down after work. During these times, most of us have found ourselves strolling into markets and finding whatever street food we find appetizing and eating it. Although it is not often that you may snack like this, these evening snacks can be a major setback for our health.

However, what can one eat during this time? Evening snack cravings are tough to beat, and it's easy to reach for fried or sugary foods that taste great in the moment but aren't good for you. In a recent Instagram video, Gastroenterologist Dr. Pal pointed out that popular Indian snacks like samosas, jalebi, pani puri, vada pav, kachoris, fried momos, and namkeen mixtures should be avoided. He also included common fast foods like burgers and butter-heavy pav bhaji on his list.

However, having these once in a while may not seem like a big issue, it eventually adds up, causing you to not only increase your calorie count for the day, but also causing you to increase your fat and sugar content. But why should one avoid high levels of these components if we need them for our body to function?

Why You Should Avoid Foods With High Sugar And Fat Content

According to an American Diabetes Association 2021 review, looked into how fried foods to health problems like type 2 diabetes, though the results have sometimes been mixed. They conducted a controlled trial with 117 young, overweight adults. One group ate meals with fried meat, while the other group ate the same meals with meat that was boiled, steamed, or served with sauce. Both groups’ meals were otherwise identical and healthy.

After four weeks, both groups saw improvements in their health, likely because they were eating healthier overall. However, the group that ate fried meat showed less improvement in key markers of glucose (blood sugar) control and insulin resistance. This suggests that eating fried meat can negatively affect how your body manages sugar. The study also found some key differences in the fried meat group:

Gut Health

They had a lower variety of gut bacteria and different bacterial structures, including a higher ratio of bacteria often linked to type 2 diabetes.

Inflammation

They had higher levels of inflammation and a lower reduction in certain gut toxins, which are known to be harmful.

Body Signals

They also had less of a hormone that helps regulate appetite and sugar intake.

These findings suggest a potential link between fried food, changes in gut bacteria, and the body’s ability to handle sugar. The researchers also tested this on mice and found similar results, which adds even more support to their conclusions.

Healthy Evening Snack Alternatives You Can Try

Dr. Pal explained that while these snacks may be comforting, they are high in oil, sugar, and calories, which can lead to weight gain, poor heart health, and other issues. Instead of these unhealthy options, he suggests a variety of satisfying and nutritious alternatives. His recommendations include:

• Steamed Wheat Momos
• Chicken & Veggie Lettuce Wraps
• Chana Chaat
• Steamed Masala Corn
• Sprout Salad
• Paneer Tikka Grilled With No Oil
• Homemade Veg Soup
• Stuffed Basan Cheela (Paneer/ Veggies)
• Egg Bhurji With Whole-Wheat Toast
• Roasted Makhana

With the Russian cancer vaccine Enteromix that could prevent colon cancer, more and more people are now talking about it. However, that's not just it, in fact, your diet too can be effective against colon cancer.

Broccoli and Brussels sprouts may finally earn a prime spot on your plate. A new meta-analysis suggests that eating cruciferous vegetables, including broccoli, cauliflower, kale, and cabbage, could significantly lower the risk of colon cancer, one of the deadliest cancers worldwide. The study is published in BMC Gastroenterology.

Colon Cancer: A Global Health Concern

Colon cancer (also known as colorectal cancer) remains the third most common cancer globally and the second leading cause of cancer-related deaths, claiming over 903,000 lives in 2022, according to the World Health Organization. Nearly 1.9 million people are diagnosed every year, and diet is considered one of the most important, and controllable, risk factors.

Read: Russian Cancer Vaccine Enteromix Could Prevent Colon Cancer, Details Inside

The Study: 17 Trials, Nearly 640,000 Participants

The study, published in BMC Gastroenterology, systematically reviewed 17 cohort and case, control studies involving more than 639,000 participants, including 97,595 colon cancer cases.

Researchers discovered that those who consumed higher amounts of cruciferous vegetables had a 20% lower risk of developing colon cancer compared to those with the lowest intake.

Interestingly, the benefits were dose-dependent, meaning the risk reduction was greatest between 20–40 grams per day, roughly half a cup of cooked broccoli or two to three cups of raw kale. The protective effect plateaued between 40 and 60 grams, with no significant additional benefit beyond that amount.

Why Cruciferous Vegetables Protect the Gut

Cruciferous vegetables are part of the Brassicaceae family and include broccoli, Brussels sprouts, cabbage, cauliflower, kale, bok choy, and mustard greens. They are packed with fiber, vitamin C, carotenoids, and flavonoids, but what makes them special are glucosinolates-sulfur-containing compounds that break down into isothiocyanates (ITCs), including sulforaphane, when chewed.

Also Read: World Physiotherapy Day 2025: Themes, Significance And History

“These bioactive compounds have been shown to block enzymes that activate carcinogens, trigger cancer cell death, inhibit the growth of new blood vessels that feed tumors, and stop abnormal cell growth,” explains Dr. Supriya Rao, a quadruple board-certified gastroenterologist to Yahoo News.

Nutrition expert Elizabeth Harris, M.S., R.D.N., also told the media outlet that a fiber-rich, plant-forward diet supports healthy gut bacteria, reduces inflammation, and promotes regular bowel movements, factors known to protect against colorectal cancer.

Regional Differences in Risk Reduction

Interestingly, researchers noticed geographical variations in the results. The protective effect was most prominent in North America and Asia, while the data was less consistent in Europe and Australia. Experts suggest this could be due to differences in cooking methods, dietary patterns, or genetic factors.

“While the study strengthens the evidence that diet plays a role in colon cancer prevention, results should be interpreted with caution due to variations in study design and dietary assessment,” the authors note.

Adding Cruciferous Vegetables to Your Diet

Dietitians say incorporating these vegetables into meals doesn’t have to be boring.

“For a quick side dish, toss broccoli with olive oil and roast or air-fry until crispy,” suggests food scientist Jennifer Pallian, B.Sc., R.D, as reported in Yahoo News. “Try a simple beef and broccoli stir-fry for dinner, or blend kale into a smoothie for an easy nutrient boost.”

Pallian also recommends pairing these veggies with a source of fat, like olive oil or tahini, to boost absorption of fat-soluble vitamins.

One caution: cruciferous vegetables may cause gas or bloating in some people. “Introduce them gradually and stay hydrated to improve digestion,” Harris advises.

Colon cancer is largely preventable through lifestyle choices, and diet plays a critical role. This study adds to growing evidence that even small, consistent amounts of broccoli and other cruciferous vegetables can offer a measurable protective effect.

Experts recommend aiming for at least 20–40 grams per day, a goal that’s as simple as adding a handful of broccoli to your lunch or dinner.

“Consistency matters more than quantity,” Dr. Rao concludes. “Small changes made every day add up to long-term protection.”